Avoid Thanksgiving food coma, the power of gratitude, the 90-year-old college grad

The 90-year old college graduate, avoid Thanksgiving food coma, the power of gratitude

Read Time: 5 minutes

Good morning, 66.1ers.

Thanks for reading and supporting our mission to live healthier, for longer.One week at a time, one reader at a time, we're helping people build a life of freedom through sustainable health.

Housekeeping

Welcome to this week's Wednesday issue of 66.1.I'll be back in your inbox Saturday with the first of two deep dives on maintaining your health this holiday season.

A quick refresher for anyone who's new to the newsletter: 66.1 is the average health span (years lived without a serious disease) in the US. We're here to extend that.

In case you missed it:

​Saturday's deep dive​

In this week's issue of 66.1:

• The 90-year-old college graduate

• The power of gratitude

• How to avoid food coma this Thanksgiving

Spotlight on Longevity: Minnie Payne

Minnie Payne graduated with a master's degree from the University of North Texas in December 2023.That's a noble achievement on its own.

Once you dig deeper, though, you learn that Payne was 90 years old when she earned this degree.Talk about a lifelong learner.

3 lessons for longevity from Payne (from this article by ABC News):

1. Better yourself​To Payne, a degree was less about the financial return on investment or getting a certain credential to open a new career door.It was more about aligning her actions with a guiding principle for her life: better yourself.In Payne's words, "I have always tried to better myself...when you gain an education, you better yourself and you better those around you."​

2. Stay busy​Payne worked as a transcriptionist for 30 years before she earned her undergraduate degree at age 73.Between her undergrad and master's degrees, she worked as a writer and copy editor.A rolling stone gathers no moss, they say.​

3. Think bigger​Payne was born into poverty in a South Carolina textile community.Nonetheless, she never gave up on her dream of an education, despite her parents'

​

"For 16 years between my undergraduate and master's program (ages 73-90), I wrote and copy edited. I was not idle."

--Minnie Payne

Food for thought: The power of gratitude

​

"Silent gratitude isn't much use to anyone."

--G.B. Stern

The holidays can be an emotional time.But I think we've all got something (or someone) in our lives to be thankful for.

If there's someone who's positively impacted your life this year, go out and tell them.Call them on the phone, send them a quick text.It'll mean more than you can imagine.And then turn your phone on Do Not Disturb and go spend the holidays with your loved ones.

The question for you this week:

What's one thing (or one person) you're grateful for this past year?

If that doesn't work for you, try this:

What's one thing you've learned in the past year?

Workout of the week

A quick workout you can do anywhere.

This week's workout:

The Post-Turkey Trek

Here's the workout:

This one’s simple.

The simplest yet.

Research has shown that going for a walk after eating a meal has a significant effect on lowering your blood sugar.

And lowering your blood sugar is a great way to reduce inflammation that causes chronic diseases like Type 2 diabetes and heart disease.

So, after you tackle a plate full of turkey, mashed potatoes, and stuffing, take a walk.A mile is good, 3 miles is great.​As little as 10 minutes has a significant effect on lowering your blood sugar.

Level: Beginner

Don't do it if:

You can't walk 1-3 miles.If this is you, see the adaptation below.

Adaptation:

If your body doesn't allow you to walk, try some seated exercises.I'm a firm believer that everyone can exercise in some capacity.

Tried the workout?​Reply here and let me know how it went!​That's all for this week.Happy Thanksgiving.​Marcus

A few reminders:​​If you enjoy 66.1, I'd be humbled if you shared it with a friend.Please forward this email to anyone you think would find it valuable.

Why 66.1?​66.1 is the average health span (years lived without a serious disease) in the US, as of the start of this newsletter publication.​We're here to extend that.